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  • The Low Fat Chick 8:47 pm on February 24, 2012 Permalink | Reply
    Tags: apple, , chicken salad, , pecans,   

    Apple Pecan Chicken Salad 

    My day off at home was just perfect with much cooking involved. After making Chipotle Veggie Capellini, which was delicious, this recipe was next on my list. Unlike the Capellini, I did not develop this recipe but found it in the book Sandwiches, Panini, and Wraps.  The only things I changed in this recipe were using reduced fat mayo, adding an extra tablespoon of mustard, using Georgia pecans (not toasted), and using apple jelly, when the recipe called for apple cider jelly.  Overall, so amazing, as my choice of sourdough Kamut bread, toasted, to compliment the salad made me feel like I was in a quality restaurant, instead of at home. My tongue tingled as I ate the pecans. Still trying to determine if I am allergic or just super excited every time I eat pecans! Fantastic!

    Ingredients

    1/2 cup mayonnaise, reduced fat
    2 Tbsp stone ground mustard
    1/4 cup apple jelly
    2 scallions, chopped
    1/3 cup celery, finely chopped
    1 green apple, peeled, cored, and finely chopped
    3/4 cup pecans, unsalted, chopped
    2 tsp Italian flat leaf  parsley, chopped
    1 1/2 lb chicken breast, skinless and boneless, cooked and thinly sliced
    1 tsp salt
    1/2 tsp black pepper
    6 large fresh sour dough Kamut bread slices, toasted and cut in half

    Preparation

    Combine mayonnaise, mustard, jelly, scallions, celery, apple, pecans, and parsley in a large mixing bowl. Stir to combine thoroughly.

    Add chicken, toss to coat, and season with salt and pepper. Cover and refrigerate for at least an hour.

    Serve 3/4 cup of salad with two halves of sliced bread per plate.

    Nutrition Facts

    Servings: 6
    Serving size: 1/6 of recipe (7.6 ounces).
    Calories 336.73

    % Daily Value
    Calories From Fat  94.92  28%
    Total Fat 10.99g  17%
    Saturated Fat 1.78g  9%

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    • quagliata 12:56 pm on February 26, 2012 Permalink | Reply

      This sounds great! I like that your recipes are healthy and don’t have too many ingredients, easy to follow!

      • The Low Fat Chick 1:04 pm on February 26, 2012 Permalink | Reply

        Thank you so much! I am so glad you like my healthy recipes. You have a wonderful day and I hope you like the chicken salad. I just loved it. 🙂

  • The Low Fat Chick 1:48 am on September 28, 2010 Permalink | Reply
    Tags: apple, , ,   

    Apple and Pineapple Burgers 

    These burgers are easy to make and tasty. I liked them very much and instead of serving on buns, I served on a whole wheat english muffin. I topped mine with provolone cheese but you can top with whatever you like. The sweet fruit with the salty soy sauce is a great mixture. Grill till firm, as the pork can get soft if not cooked long enough.

    Ingredients

    1/2 cup shredded peeled apple
    1/4 cup finely chopped onion
    1/4 cup drained unsweetened crushed pineapple
    4 tablespoons dry bread crumbs
    1 tablespoon reduced-sodium soy sauce
    2 garlic cloves, minced
    1 pound ground pork
    4 hamburger buns, split
    Lettuce leaves, sliced cheese, ketchup, optional

    Preparation

    • In a small bowl, combine the first six ingredients. Crumble pork over mixture and mix well. Shape into patties.
    • Grill, covered, over medium heat for 4-5 minutes on each side or until a meat thermometer reads 160°. Serve on buns with toppings.

    Servings: 4 servings, 4 oz each.
    Calories: About 300, without bun.

     
  • The Low Fat Chick 2:08 pm on June 26, 2010 Permalink | Reply
    Tags: apple, cinnamon, crepes,   

    Apple Crepes 

    Apple Crepes are perfect for breakfast, brunch, or as a snack. Made with white whole wheat flour, these crepes are nutritious and light.  I used eggs in my batter but you can also use egg substitute to watch your cholesterol. These are great for the sweet tooth but natural and low fat.

    Ingredients

    1 cup Unbleached White Whole Wheat Flour
    Dash of salt
    3/4 cup egg substitute, or 3 large eggs
    1/4 cup water
    1 cup skim milk
    1 tablespoon non fat vegetable oil spray (for batter)
    Non fat vegetable oil spray (for pan)
    4 medium apples
    1/4 cup honey
    2 tablespoons cinnamon

    Preparation

    • In a medium bowl, combine flour and salt. Add egg substitute (or eggs, one at a time, beating well after each addition).
    • Gradually stir in water, milk and vegetable spray. Mix well. Cover bowl and let stand at room temperature at least 1 hour but not more than 2 hours (flour will expand and thicken batter).
    • Remove skin from apples and cut into small chunks.
    • Spray skillet with vegetable oil spray and heat on medium high heat. Add apples and cinnamon.  Bring to a simmer, reduce heat to medium, and cook for 5 minutes or until apples are tender.
    • Heat up crepe maker.  Spray with vegetable oil spray.
    • Pour crepe batter into a shallow plate or pie dish with the depth of at least 3/4 inch.
    • Dip crepe maker into batter. Cook till edges are golden brown.
    • Remove crepe with spatula or tongs. Place on plate browned side down. Repeat till all crepes are made.
    • Fill each crepe with cooked apples and drizzle honey over apples. Roll and serve.

    Makes 10 crepes.

    Other ideas: (1) Serve with a scoop of low fat and/or low sugar vanilla ice cream for dessert.  (2) Instead of apples, fill crepes with strawberries and low fat whipped cream.

    About 110 calories per crepe.

 
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